❥ WORKOUT

• stretches + strengthening
  • floor reach ➝ 10 reps
  • hands to feet ➝ 5 reps
  • plough pose ➝ 5 reps
  • side twist ➝ 5 reps
  • downward facing dog ➝ 5 reps
  • sun salutations ➝ 5 reps
  • widespread forward bend ➝ 10 reps
  • side leg lifts ➝ 20 reps
  • crunches ➝ 15 reps
  • jack knife sit-ups ➝ 10 reps
  • v-ups ➝ 15 reps
  • bird dog ➝ 30 reps
  • side plank ➝ 3 reps
  • bridge ➝ 20 reps

——

• booty
  • donkey kicks ➝ 15 reps
  • donkey kick w/ pulse ➝ 15 reps
  • fire hydrants ➝ 15 reps
  • fire hydrants w/ pulse ➝ 15 reps
  • rainbow kicks ➝ 15 reps
  • side leg wide circles ➝ 30 secs
  • side leg small circles ➝ 30 secs
  • side fire hydrants ➝ 30 secs
  • bent knee circles ➝ 30 secs
  • reverse circles ➝ 30 secs
  • knee tops ➝ 30 secs

——

• weights
  • forward dumbbell curl ➝ 24 reps
  • alternating dumbbell rows ➝ 24 reps
  • side dumbbell curl ➝ 24 reps
  • lateral pulldown ➝ 24 reps

——

• ball exercises
  • pelvic tilts ➝ 30 reps
  • seated rotation ➝ 30 reps
  • dumbbell pullover ➝ 30 reps

ref: ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰

(2 to 4 times a week)